CrossFit Albuquerque – CrossFit
Warm-up
2 Min cardio of choice
3 sets of 10 reps band walk outs
10 air squats
10 alternating spiderman lunges
10 alternating pigeon stretch
10 inch worms
1 min plank
Weightlifting
EMOM for 12 MIN:
Back Squat to a box
2 reps @ 65% of 1-RM
31X1 TEMPO
*should be below parallel*
Back Squat
Metcon
Metcon (Time)
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 OHS
20 Front squats
*Top of every minute, 4 burpees
RX+ 115/75
RX 95/65
L1 75/55
L2 happy weight
